I found this video extremely helpful and took notes for anyone else who is interested. Derek’s Main Dish Formula: Breakfast: Bowl of raw fruits, Green Smoothie, or Oatmeal w/ fruit Lunch and dinner is based around a protein source. The categories of a nutritious meal consist of a PROTEIN, FLAVORS/SPICES, a PLANT BASED FAT, STEAMED VEGGIES, RAW COMPONENT (typically Salad), DRESSING (for salad or salad and main dish). PROTEIN COMPONENT: Beans & Rice, Lentils, Sweet Potatoes (Yams), Potatoes, Quinoa (w/ Chickpeas), Buckwheat, Pasta (red lentil, black bean or Rice & Millet) high glycemic index pasta. FLAVORS/SPICES COMPONENT: Black Pepper, Salt, Onion Powder, Thyme, Cayenne (Red Pepper), Cumin, Paprika, Oregano, Yellow Mustard, Garlic, Onion, Hot Sauce, Salsa (spoonful), Nutritional Yeast. PLANT BASED FAT (for fat soluble vitamins: A, D, E, K): Tahini (in sauce), Nuts & Seeds (on Salad), Avocado. STEAMED VEGGIES: Broccoli/Cauliflower, Brussel Sprouts, Veggie stir-fry, Asparagus, Steamed Kale or Spinach, Green Peas. RAW COMPONENT (typically Salad): Raw Salad (Cabbage, Cucumber, Red Pepper, Grated Beats/Carrots w/ two handfuls of greens (Arugula/Spinach/Kale)), Chopped Raw Veggies, Raw Greens. DRESSING (for salad or salad and main dish): Salsa, Asian (Tamari (like soy sauce with little to no wheat), Soy Sauce, Braggs Liquid Amino), Homemade (Mustard, Dates, Red Pepper, Tahini, Apple Cider Vinegar, Water),

My process for formulating vegan meals goes like this: 1. "What do I even have in the fridge/cabinet?" 2. Eat it

You spilled sauce all over my keyboard! Delicious though.

A real simple dressing is 1 tablespoon of spicy mustard, 1/2 tablespoon "real" maple syrup, 1 tablespoon of peanut butter. You can scale up to your needs.

I started being vegan 3 months ago and I've been watching your videos and Jon Venus, Timothy and other vegan youtubers to educate myself and learn on what I can eat!! Thank you soo much!! 💪🏿

Favorite KZfaqr!! Please more meals

I eat meat, and really have no plans to become veggie or vegan anytime soon, but I'm not gonna lie, that meal looks epic! Will defo give it a try

I know that I know english! ... but switching go vege is also like opening a whole new dictionary chapter Ive never seen before and have to memorize so many new words before I understand everything what youre telling :) Love the vids, keep up! Cheers from Poland!

That dish looks fantastic dude👌🏻 thanks for another great vid.

Thank you! I've been needing a video like this!

What a great video! I'm 3 months in on a plant-based diet and these videos of yours are really helping me on my journey. I feel awesome and am enjoying food much more than when I was eating meat and dairy. Thanks Derek!

Thank you!!!! I've been searching for a video like this for awhile. It's so nice to have it all broken down like this. Grateful for all that you share :)

Your amazing man, this is probably the best video I think to answer the questions that go on through are heads when were looking to make a meal for the day! Thanks bro

More videos like this! Love it Simnett! Simple vids of you making food from easily bought raw ingredients 👌 so it gives us a wider knowledge of different meals to make. Much love

Awesome. Everything you offer us is so helpful. Thank you so much!

Awesome video as always! Thanks for the tips and tricks and ideas :) Definitely going to try them!

Really enjoy the vids...I apply a lot of the techniques and food facts that you focus on. I feel great and have been achieving physical and mental gains. Thanks bro!

I'm a new follower of a month now. Love ur videos and ur info. Changed over to vegan in the last 2 months. So glad u put this video up, it helps me out a TON

These kinds of videos are super helpful dude. Cheers!

Great videos man. Very informative, fun to watch, and most importantly helpful. I just recently started my transition to a plant based diet and these videos are so useful in figuring out meals and whatnot. Also props for being so hygienic 👍🏼

Look forward to your videos every day Derek! When you don't upload a new one I watch an old one, its cool to see the progression you've made in terms of video style :)

Ahhh where have you been all my life?? I found your channel yesterday and I am so freaking happy. I became vegan 6 months ago and I love the weightlift but found since the transition I haven’t been able to keep or gain muscle like when I wasn’t vegan. I know how many things have plaint based protein but being showed meals is what I need to succeed. I want to gain muscle and your channel is helping more than anything I’ve found on KZfaq(not many plant based bodybuilders) Thankyou!!

Love your videos! This one made me laugh out loud! I watch at work (which I shouldn't be doing) and just started laughing when you spilled the sauce, and then re-watched it a dozen times. Thanks for the laugh and the meal idea!

I just found your videos a day or two ago and I’m obsessed, they are so helpful. I was a junk food vegan for about a year and now I really want to transition to eating more Whole Foods and wasn’t sure how and this has helped me so much!! Thank you for all the useful information you are super educated in what you do!!

Helping people figure it out. Helping people help themselves. Staying healthy

Great video!!!! Love the meal ideas. Wonderful energy and such a friendly inspirational person. 😊

Really like the approach of this video. Giving general principles makes it easy for people to apply whatever they happen to have on hand.

This channel is the only channel that has made me laugh out loud consistently in a long time.

Love your channel Derek! inspiring me daily! keep it up

Love your videos they are always inspiring!:)

First video I've seen on your channel and it was super helpful! The sauces are always where I struggle, I'd love more tips on that!

I'm so happy to see your channel growing! The world needs more positive influences and content creators!

10:55 lol

This just opened up a whole world of variety/thinking. Have been struggling with recent food allergies and am realizing my body does not lile animal products whatsoever, but finding meal inspo when eliminating them has been challenging on occasion. The sauces will be a huge hit! Thanks for being so informative and making it simplistic (&hilarious)!

This is why I recommend your channel to so many people that want to eat healthy and don't know how to start. Great Video, and I laughed so hard when you spilled the dressing!

So nice to have a guy like you on this planet. Thank you.

I love sharing your videos with friends who are new to plant-based nutrition because I prepare my meals similarly.

Thank you for your humility and wisdom

I just wanted to thank you for your hard work and great insights. Your videos have been inspiring and encouraging for me to live in plant based lifestyle. I love your cooking videos very much. I cooked the curry in the instant pot based on your recent video and it was amazing!

looks delish! thanks for your great content!

This video was so frickin helpful. Thanks man!!!!

That sauce is delish! Thanks Derrick!

Don't forget Dr Greger's tip to maximise the cancer-fighting sulforaphane content of cruciferous veg (cabbage, broccoli, brussels sprouts, kale, etc) by cutting them up and leaving them for 40mins to let the myrosinase enzyme and precursor compound do their job. After this time the sulforaphane is resistant to both heating and freezing ☺️

Thanks Derek I’m new to plant based diet and am struggling with ideas and what works with what, love your inspirational videos.

Awesome tips !! Thanks man !!✌️

Thanks Derek once again! So many ideas! You have great knife skills! 🤣😁

Great video! Hope you do more like this!

Love all of the meals, you are truly a master vegan chef! Keep it up brother!

Another super informative video! Thank you!

Thank you!!!! I stress over cooking lunch and dinner... this breaks it down so much easier

I have been looking into vegan and/or vegetarian last couple days. Really glad i found ur channel. Great food choices. 😀

just found your account today and have been watching a bunch of vids and just have to tell you, you have given me so many new ideas. I just recently went vegan from one day to the next because my stomach had been really bad over a period of 2 years now and no meds helped. I've tried some different diets and none helped either until I went whole food vegan. Now I never really cooked before so it was and still is a real challenge but your videos are such a great help so thank you for putting all that work into them and sharing your knowledge!

You rock, mate! Love to see those muscles. They will convince any doubter there to take you seriously. Power to you!!

I was about to comment on your previews video that it would be nice if you showed some more cooking related content. Well here we are, thanks universe! Cheers!

My favorite vid so far

Awesomeness!!! Always enjoyable!!!

great video thx for breaking down all the process

Super helpful to hear your basic process! I attempted a similar dinner tonight, subbing cauliflower and garam masala for what I didn't have. It turned out great, especially the dressing.

Love your videos and Instagram stories- making me hungry with all of this amazing food 🥘

Wow, you started releasing videos frequently, I almost can't keep up! Keep up the great work guys!

Derek, I felt impelled to say that although I am not vegan, I really like you're videos. They very inspiring and help with opening up my mind to recipes and ways of eating that may have less of an impact on the earth and the animals within it. Thanks for putting time into these educational videos - much love and respect from Manchester UK!

Edit looks legit mate! Another great video

Thanks Derek for sharing

Btw, love the sauce recipes! I would love to see some more of these. They help a lot!

Cooking has ALWAYS been such a bore to me and my idea was to cook on high as fast as possible (ate lots of charcoal) and call it good! But now after many years of blah! food, I'm becoming interested in actually nutritionally cooking. I love your upbeat way of food preparation and presentations. This is what I need for motivation believe me! Vegetarian, vegan and Asian cooking appeals the most. Thank you

Love these food videos!

I just found your channel is so inspirational thank you so much for this amazing ideas 💡💪🏾👌🏾

your thinking is on point brother

Great video and I am so glad you didn't spill that sauce on your camera!!! I am waiting for my nutritional yeast to arrive- I had to order it from the States, because I didn't know what it was called in Italian.. lol.. But, I love this thinking process! I look forward to more of your videos! Ciao!

I was going to request you do a video on this! Yes!!!

Gotten so good Derek. So cool

This was extremely helpful! I'll be sharing this video with my friends and family who are open to plant based food!

Second!

Notification Squad :D very nice man, getting some nice tips here for dinner. I already stole the buckwheat, seeds and fruits bowl. Usually, have it after my green smoothie after a workout.

Hello from South Africa 🇿🇦 It's amazing how fast you can work on a plant based diet!!!! It's like a superpower!!😊

Woke up to this video, great way to start the day!! You had me giggling! Love it when you leave in the real life.. Not everything has to be perfect.. *Live a life full of thrills and spills.. 😉 much love as always!! 💛

@8:43 😂😂😂 Great video again mate! Love these videos! Always full of good ideas for us to try.

Y’all are awesome thanks

So freaking awesome... this video is going to help me so much. 🤘🏿🙌🏿🤘🏿

I like that positive energy from your videos. :)

I loved how you said "I need to clean that!", cut the video, proceeded to quickly clean it and then continued recording, haha. I love your attention to detail. Great and informative video as always! Thank you.

love you man!

Your videos are amazing and very helpful. Thank you so much

I used to grade my carrots in every salad I did. Now I quarter them and just thinly slice those quartes, adds a nice crunch. Always good to have a bit of variety. And the best bean salad: kidney beans, carrots, corn, tomatos, red onion, bell peppers, loads of dill, vinegar, and a little bit of pumpking seed oil. Crazy good.

I love this so much so colorful and healthy ❤️💛💚💜

Was just thinking about dinner and saw this. Good ideas!!!! Yummy!!!

Loving the shirt!

Love your top!

This was helpful. Thank you.

This is such a great video.

Thank you so much for this video, I just discovered your videos a couple months ago and I eat buckwheat now quite frequently. This video was excellent to explain your thought process. I'm sure I will watch it a few times while formulating some meals. 😄

Yes, dinner info!

I love your videos man! I was dying when you spilled that dressing! 😂

Please keep doing your videos I love it 😃 I even watch KZfaq your videos every evening till I fall asleep 😀👍👍👍

Very helpful video! I'm new to whole foods/plant based diet. :)

I love how easy you make the vegan lifestyle ❤️🌱🌎 Chickpeas with smoke liquid, cayene pepper, paprika and curry rosted in the over for 50 minutes are incredibly delicious!

Maison Orphée's mustard is sooo delicious! Great video

On steamed brocolli: soy sauce, dark miso, nooch, garlic powder.

Shiiiiiiiit, I forgot to try and be first commenter. Great video, thanks for sharing. Really looking forward to your cookbook.

Very very interesting :) thank you so much!